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Why Do We Procrastinate? An Insight into the Science of Delaying Tasks

Updated: Dec 6, 2023

Procrastination is not a flaw; rather, it's a nuanced and intelligently crafted approach to resource management—a sophisticated strategy deeply ingrained in our evolutionary past.

Inspired by the Conservation of Resources (COR) theory, which explores how individuals navigate resource scarcity, procrastination emerges as an adaptive response to the intricacies of modern life. Procrastination is the art of unnecessarily and voluntarily delaying tasks, fully aware of the impending negative consequences. When confronted with demanding tasks that threaten to drain our mental energy, we instinctively resort to procrastination—a protective shield meticulously crafted by evolution. It's not merely about avoiding work; instead, it's a shrewd strategy employed to conserve our mental resources. However, the persistent challenge lies in the unsettling reality that procrastination can hinder our ability to motivate ourselves effectively. Recognizing the intelligent design of procrastination doesn't dismiss the frustration it often brings.
In a professional context, missed deadlines due to procrastination can result in compromised work quality, missed opportunities, and increased stress. In personal relationships, delaying important conversations may lead to misunderstandings. Here lies the paradox – while serving as a protective shield for our mental resources, procrastination can also pose challenges in getting things done and advancing our development. We all know the frustration when we struggle to push against the friction and discomfort posed by demanding tasks. Now, let's delve into the sources of procrastination.
Understanding the Biology of Procrastination:
  • Energy Management Dynamics

Procrastination, fundamentally, is a sophisticated mechanism intricately linked to energy preservation. In the pursuit of efficiency, the human brain instinctively prioritizes tasks, assessing them through the lens of perceived energy expenditure. Confronted with challenging or unpleasant tasks, the natural response is to conserve energy, giving rise to procrastination. This facet of energy management highlights the crucial role our biological wiring plays in shaping procrastinatory behaviours.
Imagine a professional facing a complex project requiring extensive cognitive effort. In this scenario, the brain's energy management system may perceive the task as demanding, triggering an instinctive inclination to conserve energy. As a result, instead of diving in right away, we might feel inclined to put off the task, thinking, "Wow, this needs a ton of energy!"
  • Genetic Predisposition

The interplay of genetics in procrastination involves the predisposition of certain personality traits, including neuroticism, conscientiousness: orderliness, and industriousness.
Genetic predispositions of these personality traits create a spectrum of responses to tasks, ranging from a proactive attitude to a propensity for procrastination. For instance, heightened neuroticism manifests as pronounced emotional instability, leading individuals to experience feelings of anxiety and a lack of self-confidence, ultimately contributing to a tendency to avoid or procrastinate on tasks.
In a work scenario, an individual with heightened neurotic tendencies may find it challenging to tackle a project promptly due to the fear of not meeting expectations or making mistakes. This fear, rooted in their predisposition to neuroticism, acts as a significant barrier. Rather than approaching the task with a proactive mindset, they may procrastinate as a protective instinct against the emotional turmoil linked to the challenging project.
  • Motivation and Procrastination: The role of dopamine

Motivation: Dopamine is a neurotransmitter associated with pleasure, reward, and motivation. When we engage in activities that bring pleasure or a sense of reward, our brain releases dopamine, reinforcing the behavior and motivating us to repeat it. This process is crucial for sustaining our motivation to pursue goals and tasks.
Procrastination: It involves delaying tasks, especially those perceived as aversive or challenging. When faced with such tasks, the brain's reward system can become a double-edged sword. On one hand, the anticipation of completing a task promises a reward, releasing dopamine and motivating us. On the other hand, the immediate discomfort or difficulty associated with the task can trigger a desire for short-term relief, leading to procrastination as a coping mechanism.
Temporal Discounting: The brain often engages in temporal discounting, prioritizing immediate rewards over delayed but more significant rewards. Procrastination, in this context, can be seen as a preference for the immediate relief (avoiding the task) over the delayed but more substantial reward of task completion. Dopamine, with its role in reward processing, influences this decision-making process.
Dopaminergic Balance: Maintaining motivation requires a delicate dopaminergic balance. Tasks that promise a sense of accomplishment and reward stimulate dopamine release, fostering motivation. However, when the perceived effort or discomfort surpasses the expected reward, procrastination becomes a strategy to avoid the short-term unpleasantness, disrupting the delicate dopaminergic balance essential for sustained motivation. Find out how to combat procrastination with lifestyle changes, dietary supplements and behavioural changes.

Understanding the Psychology of Procrastination:

Understanding procrastination involves recognizing that our psychological tendencies are not solely predetermined at birth; many aspects are shaped by emotional regulation, cognitive factors, and learned behavior. Understanding these psychological reasons provides valuable insights into the intricate interplay between our mental processes and procrastination tendencies.
  • Emotional Regulation:

Our ability to manage and regulate emotions, particularly dealing with anxiety, fear, and discomfort, is pivotal in understanding procrastination. When finding it challenging to regulate emotions, especially in the face of distress, it often leads down the tempting path of procrastination.
  • Fear of Failure: The lack of ability to regulate the fear of failure can significantly contribute to an increase in procrastination.

  1. Overwhelming Anxiety: Fear of failure triggers intense anxiety. The prospect of not meeting expectations or making mistakes can create a paralyzing effect, making it challenging to initiate or progress through tasks. To avoid the distress linked to potential failure, we may resort to procrastination as a way to cope.

  2. Seeking Avoidance: Procrastination becomes a form of avoidance behavior. The fear of failure becomes a potent motivator, compelling us to avoid engaging with tasks altogether. By postponing tasks, we temporarily alleviate the immediate discomfort associated with the fear of failure. However, this avoidance only provides short-term relief and exacerbates the long-term consequences.

  3. Perfectionistic Tendencies: Fear of failure is closely tied to perfectionism. Unrealistically high standards may be paralyzing, fostering procrastination as a means to avoid the perceived inevitable failure.

Our collective struggle to regulate the fear of failure creates a cascade of psychological reactions contributing to procrastination. Addressing this lack of regulation is crucial for breaking the cycle of avoidance and fostering a healthier mindset towards challenges and tasks.

  • Cognitive Factors:

What and how we think influence procrastination.

1. Thought Patterns: Thought patterns encompass the recurring sequences of ideas and perceptions. Cognitive distortions, such as negative thought loops, self-doubt, and catastrophic thinking, can become ingrained, creating mental barriers that hinder motivation.
  • An employee believes that if they can't complete a project perfectly, it's not worth starting at all, leading to avoidance and procrastination.

  • An individual might blame themselves for team delays, assuming it's entirely their fault, and consequently, avoid participating in future collaborative projects.

  • A team member imagines that a minor mistake in their presentation will result in catastrophic consequences, such as destroying reputation or getting fired, leading to procrastination in preparation.

2. Attitudes Toward Work: Attitudes toward work involve the general outlook on tasks, whether seen as burdensome or manageable. These attitudes significantly impact the likelihood of procrastination.
Example: If a team collectively views their workload as overwhelming burdens rather than as achievable goals, a negative attitude may escalate procrastination, affecting overall productivity.
3. Negative Self-Talk: Negative self-talk involves an internal dialogue dominated by self-criticism, pessimism, or fear of failure. This negative narrative becomes a breeding ground for procrastination.
Example: A supervisor consistently expressing doubts about their leadership abilities may inadvertently foster a culture of hesitation and procrastination within the team.
  • Conditioning and Learned Behaviors:

Psychological responses to tasks, challenges, and goal-setting are often products of conditioning and learned behaviors. Past experiences, whether positive or negative, shape our approach to challenges and goal-setting. If we've faced negative consequences or received rewards tied to specific tasks, these experiences influence whether we procrastinate or tackle tasks promptly.
Impulsivity: It involves acting on immediate desires without adequate foresight or consideration of long-term consequences. In procrastination, impulsive tendencies contribute to avoiding tasks that don't offer immediate rewards. The preference for instant gratification can lead to task avoidance, especially when faced with tasks requiring delayed efforts for future benefits.
An employee has developed a habit of checking social media whenever she encounters a challenging or monotonous task. In the past, this behavior has provided a quick escape and a momentary sense of relief from work-related stress.
Understanding the reasons behind your procrastination is the initial stride toward fostering change and engaging in more adaptive behaviors to confront challenges. If you're seeking comprehensive strategies to address procrastination, delve into this article. It provides protocols that holistically tackle procrastination by addressing both the biological aspects of the body, modulating the dopaminergic mechanism, and exploring psychological angles. Equip yourself with these insights to better face challenges and enhance your ability to approach tasks more effectively.


Pain modulates dopamine neurons via a spinal–parabrachial–mesencephalic circuit (Nature Neuroscience)

Dopamine, Updated: Reward Prediction Error and Beyond (Current Opinion in Neurobiology)

Human physiological responses to immersion into water of different temperatures (European Journal of Applied Physiology)

Effect of tyrosine on cognitive function and blood pressure under stress (Brain Research Bulletin)

Tyrosine Improves Working Memory in a Multitasking Environment (Pharmacology Biochemistry and Behavior)

Book Reference:Dopamine Nation: Finding Balance in the Age of Indulgence (by Dr. Anna Lembke)

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